Chic’s Beach CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)
2. Strength Prep
Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.
3. Workout Prep
3 sets:
3 Hang Power Cleans (Build in weight)
2 Burpees
Strength
Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.)
Workout
Metcon (Time)
“Mr. Slate”
Freedom (RX’d)
3 rounds
15 Hang Power Cleans (135/95)
15 Burpees
(KG conv: PC 61/43)
Independence
3 rounds
15 Hang Power Cleans (115/80)
15 Burpees
(KG conv: PC 52/36)
Liberty
3 rounds
12 Hang Dumbbell Power Cleans (light)
12 Up Downs
Target time: 3-4 minutes
Time cap: 6 minutes
Cooldown/Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose